About Estrogen Dominance:
Estrogen’s main functions include regulating the menstrual cycle, libido, maintaining pregnancy, supporting bone health, and influencing mood and energy levels.
Estrogen dominance occurs when there is too much estrogen compared to progesterone. This balance is important, as progesterone helps counteract some effects of estrogen. When the estrogen-progesterone ratio is off, it can create issues.
Difference Between Estrogen Dominance and High Estrogen:
– Estrogen Dominance: refers specifically to having too much estrogen relative to progesterone, even if total estrogen levels aren’t exceptionally high.
– High Estrogen, on the other hand, simply means that estrogen levels are elevated, regardless of progesterone levels.
While symptoms overlap, estrogen dominance more specifically emphasizes issues arising from the relative low levels of progesterone compared to estrogen.
Estrogen Dominance Symptoms:
In addition to the common symptoms shared with elevated estrogen, estrogen dominance often features symptoms that highlight the imbalance with progesterone. These may include:
– Irregular or heavy menstrual periods
– Mood swings or heightened anxiety
– Breast tenderness
– Weight gain around hips and thighs
– More pronounced PMS symptoms
Elevated Estrogen Symptoms:
When estrogen levels are simply elevated, it may present with symptoms like:
– Increased bloating or water retention
– Fatigue
– Breast tenderness
– Headaches
– Irregular periods
TESTING TIPS: To know what you’re dealing with, it is important to test your hormones ACCURATELY! The challenge: ‘They tested me and my levels are normal’! If you are a cycling female, and want real answers, you should test your progesterone on cycle days 19-21. This is when its level should peak. Most women are tested randomly- which could be why nothing shows up on the lab.
Here are some general guidelines:
- Estrogen Testing: Estrogen levels can be tested at various times during the menstrual cycle, but it’s best to measure them during the follicular phase- the first half of the cycle (the fist day being the first day of your period) to assess baseline levels.
- Progesterone Testing: Progesterone levels should typically be tested during the luteal phase. This usually occurs around days 21-23 of a 28-day cycle, but it may vary depending on the length of your cycle (the fist day being the first day of your period).
TIPS on how to reverse Estrogen Dominance: Good news! There are lifestyle strategies that can help you cope and improve your symptoms.
General TIPS:
-Anti-oxidant reach foods
– Gut health: microbiome and fiber (see below).
-Increase protein intake (eat more protein compared to what you typically consume: 90-100 g daily)
-Decrease inflammation
-Support your adrenals
-Vibration plate and lymphatic drainage massage
-Sleep (majorly underrated for this phase)
-Supplements: Magnesium glycinate, milk thistle, omega 3, turmeric
IMPORTANT: For estrogen detoxification, it is generally recommended that adults consume about 25 to 30 grams of fiber per day. Here’s how fiber can help with estrogen detox:
1. Gut Health: Fiber promotes healthy digestion and regular bowel movements, which is important for eliminating excess estrogen from the body.
2. Binding Estrogen: Certain types of fiber can bind to estrogens in the intestines and help remove them from the body.
To reach this fiber intake, you can include a variety of high-fiber foods in your diet, such as:
– Fruits (like apples, berries, and pears)
– Vegetables (such as carrots, broccoli, and leafy greens)
– Whole grains (like oats, quinoa, and brown rice)
– Legumes (such as lentils, beans, and chickpeas)
– Nuts and seeds
If you’re looking to increase your fiber intake, do so gradually and ensure you also drink plenty of water to help your body adjust.
Work closely with a provider who can recommend additional targeted support to help recover your hormonal levels effectively.
KNOW that: You are NOT crazy. You are NOT ‘just a busy stressed out mom’. Yes, you are literally ‘hormonal’, although the correct term here should be ‘under-hormonal’… You need validation, answers and solutions. Not dismissal by health care providers, not derogatory comments by family members.💗
I hope you find this post helpful.
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